Winter squash are part of the Cucurbitaceae family, also known as the gourd family, along with melons, cucumbers and luffas (or loofah), the spa sponge. Characterized by hard shells, hollow inner, seed-filled cavities, and sweet flesh, the many varieties include acorn, banana, turban, butternut, Hubbard, spaghetti, and Kabocha. Winter squash are harvested at a more mature age than their summer cousins. The hard shells can be stored longer and their vibrant yellow and orange flesh is richer in vitamins. Your winter squash are an important source of carotenoids, a group of antioxidants that include alpha and beta carotenes. One cup will provide you with more than double the daily requirement of Vitamin A which is important for eye health.
Carotenoids have also received much attention for their anticancer potential. Beta carotene was found to inhibit the spreading and growth of leukemia cells, according to a study published in the May 18, 2011 Archives of Biochemistry and Biophysics.
As you slice into a winter squash the deeply colored flesh will brighten the gray of winter for you. The most flavorful squash will have a firm, smooth rind that allows most varieties to be stored up to six months. Cooked winter squash, whether steamed or baked, needs little more than a dash of seasoning to enhance flavor. You can try it pureed in soups, stuffed with sweet and savory ingredients or roast the seeds for a crunchy snack. One cup of baked winter squash will give you the following nutrients: dietary fiber, Vitamin A, Vitamin B6, Vitamin C, Potassium, Manganese and Beta Carotene.
Meatless Monday Recipe : Winter Squash and Kale Risotto with Pine Nuts
( from Fruits and Veggies Matter)
2 tsp olive oil
1c. yellow onion, diced
1c. Arborio or short grained rice
3 cloves garlic, minced
2 Tbsp. pine nuts
2 (10 oz) cans low sodium, fat-free vegetable broth
1 (12 oz) pkg frozen winter squash thawed, diced
2 c fresh kale, finely chopped
1. Heat oil in a large saucepan over medium heat. Add salt, onion, garlic, and saute 2 minutes. Stir in rice and pine nuts and saute for about 2 minutes.
2. Add first can of broth, 1/2 cup at a time, cooking and stirring over medium low heat until liquid is nearly absorbed.
3. Add diced squash and second can of broth, 1/2 cup at a time, stirring often. Add the kale and cook until all broth is absorbed and kale is soft. Makes 4 servings.
Enjoy!
Healthy Monday TIP: Go the Extra Mile
Make an effort to boost your activity this week. Make moderate increases in the time, intensity, or number of your current workouts. Building on your usual exercise routine will result in more activity over time.
Have a great healthy week from the inside out and if I can assist you or your family in any way to reach optimal wellness please don't hesitate to call me.
Keep moving with small steps and have fun!
Best in health always,
Lisa
LQ Wellness
973-383-0955
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